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30
Jun

Friday 070116

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Strength

On the Minute for 7 Minutes:

1 Hang Squat Clean @ 80% 1RM Clean, Climbing

[Scale 1]:

1 Hang Squat Clean @ 80% 1RM Clean, Across

[Scale 2]:

1 Hang Squat Clean @ Moderate Weight

Hang Squat Clean (7 x 1 @ 80% 1RM Clean, Climbing)

Workout of the Day

* 12 Minute Time Cap

Metcon (Time)

21-15-9 of:

Hang Squat Clean (115/75)

Chest to Bar Pull-Ups

[Scale 1]:

21-15-9 of:

Hang Squat Clean (95/65)

15-12-9 of:

Pull-Ups

[Scale 2]:

21-15-9 of:

Hang Squat Clean (75/55)

15-12-9 of:

Barbell Pull-Ups

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